rawlinson39
New member
So I started a plan and to be honest the plans a little jumbled
So my workout plan is full body 3 times a week and it’s split in to A B and C A is Monday B is Wednesday or Thursday and C is Saturday or Sunday
One of my problems is that It takes to long to do all of these but I don’t know witch workouts I need and witch I can remove
I keep notes on the weights I use for each exercise on a piece of paper
Workout A
Barbel or dumbbell bench press 3 sets 10 reps
deadlift 2 sets x 10 reps
3 grip lat pull-down overhand middle grip next underhand close grip last overhead curls 3 sets 15 reps
Leg press 2x10
Dumbbell Bent-Over Rows 2 sets 15 reps
Overhead cable triceps extension 2 set 15 reps
Lateral raise 2 set 15 reps plus drop set
Incline bench press 2 set x 10 reps
Rear dealt raise 2 set x 10 reps
Leg press toes 2 set 15 reps plus drop set
Dumbbell curl 2 sets 15 reps
Shoulder press 2 sets 15 reps
Face pulls 2 sets 10 reps
ez bar front raise 2 sets 10 reps
Preacher Curl: 2 sets 10 reps
Workout B
bench press 3 sets 10 reps
Deadlift 3 sets x 10-15 reps
Leg Press 3 sets x 10-15 reps
Leg press toes 2 set 15 reps plus drop set
rope face pull 2 set 15 reps
lateral raise 2 sets 10 reps
ez bar front raise 2 set 10 reps
Preacher Curl: 2 sets 10 reps
Dumbbell Hammer Preacher Curl 2 sets 10 reps
Cable Overhead Extension or skullcrushers 2 sets 10 reps
Lateral Head Cable Extension: 1 set 20 reps
Bent-Over Barbell Row 2 sets 10-15 reps
Pull-Ups 10 reps
Dumbbell Chest Supported Row (elbows angled out) 2 sets 10 reps
Incline Prone Y-Raises 2 sets 10 reps
So my workout plan is full body 3 times a week and it’s split in to A B and C A is Monday B is Wednesday or Thursday and C is Saturday or Sunday
One of my problems is that It takes to long to do all of these but I don’t know witch workouts I need and witch I can remove
I keep notes on the weights I use for each exercise on a piece of paper
Workout A
Barbel or dumbbell bench press 3 sets 10 reps
deadlift 2 sets x 10 reps
3 grip lat pull-down overhand middle grip next underhand close grip last overhead curls 3 sets 15 reps
Leg press 2x10
Dumbbell Bent-Over Rows 2 sets 15 reps
Overhead cable triceps extension 2 set 15 reps
Lateral raise 2 set 15 reps plus drop set
Incline bench press 2 set x 10 reps
Rear dealt raise 2 set x 10 reps
Leg press toes 2 set 15 reps plus drop set
Dumbbell curl 2 sets 15 reps
Shoulder press 2 sets 15 reps
Face pulls 2 sets 10 reps
ez bar front raise 2 sets 10 reps
Preacher Curl: 2 sets 10 reps
Workout B
- Barbell dumbbell bench press 3 sets 10 reps
- Incline Dumbbell Press 1 sets x 15 reps
- Deadlift 2 sets x 10-15 reps
- Attempt pull ups 1 set x 10 5 underhand 5 overhand
- Seated Cable Row 3 sets x 8-12 reps
- Leg Press 3 sets x 10-15 reps
- lateral raise 2 set x 15 reps plus drop set
- Preacher curl 2 sets 15 plus maybe drop set
- Preacher Dumbbell Hammer Curl 1 sets x 10-15 reps plus maybe drop set
- Kroc rows 2 sets 10-15 reps
- Rope face pull 1 set 15
- Overhead Triceps Extension 2 sets x 10-15 reps
- Shoulder press 2 x 15
- Lateral Head Cable Extension: 2 set 10 reps
- Bent-Over Barbell Row 2 set 10 reps
- Dragon flag 2 set 10 reps
bench press 3 sets 10 reps
Deadlift 3 sets x 10-15 reps
Leg Press 3 sets x 10-15 reps
Leg press toes 2 set 15 reps plus drop set
rope face pull 2 set 15 reps
lateral raise 2 sets 10 reps
ez bar front raise 2 set 10 reps
Preacher Curl: 2 sets 10 reps
Dumbbell Hammer Preacher Curl 2 sets 10 reps
Cable Overhead Extension or skullcrushers 2 sets 10 reps
Lateral Head Cable Extension: 1 set 20 reps
Bent-Over Barbell Row 2 sets 10-15 reps
Pull-Ups 10 reps
Dumbbell Chest Supported Row (elbows angled out) 2 sets 10 reps
Incline Prone Y-Raises 2 sets 10 reps